WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 0-10: 1 Mile Run or 1600m Row Metcon (AMRAP – Rounds and Reps) 10-30: AMRAP 20 24 Double Unders 12 Sumo Deadlift Highpulls (35/53) 6 Power Cleans (75/115) 3 HSPU Rx+ SDHP (53/72) Power Cleans (105/155)
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Front Squat + Clean (8x(1+1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Box Jumps/Step Ups (20/24) 12 Push Ups 12 Air Squats 12 Pull Ups
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 Sets at 75%) Front Squat (7×3, Last 3 Sets at 75%) Deadlift (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 2 Rounds 800m Row/1600m Bike 8 DB Squat Cleans (25/35) 800m Row/1600m Bike 16 DB Snatches (25/35) Rx+ 10 DB Squat Cleans (35/45) 20 DB Snatches (35/45)
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CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) For Time 3 Rounds 75 Double Unders 12 Russian Swings 10 Knees to Elbow Rest 1 Min 2 Rounds 75 Double Unders 12 Russian Swings 10 Knees to Elbow Rest 1 Min 1 Round 75 Double Unders 12 Russian Swings 10 Knees to Elbow Rx+ 100 Double Unders 15 American Swings (35/53) 12 Knees to Elbow
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (8x(1+1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 Cal Bike/Row 3 Ground to Overhead (45/75) 6 Cal Bike/Row 6 Ground to Overhead (45/75) 9 Cal 9 GTO … Rx+ Barbell (75/115)
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